Holistic Approach to Boost Immunity For Cold and Flu Season

lady wearing cold adn flu season attire holistic tips to stay healthy

As the cold and flu season approaches, you might feel vulnerable and anxious, wondering how you can shield yourself and your loved ones from falling ill. The discomfort of a runny nose, the fatigue that accompanies a fever, and the inconvenience of taking time off work or school are all too familiar. But what if there was a way to fortify your defences and boost your immunity?

Inspired by the insightful podcast, me&my health up, hosted by Anthony Hartcher, a clinical nutritionist and lifestyle medicine specialist. This blog post delves into a holistic approach to boosting your immunity, especially during the cold and flu season.

This isn’t just about dodging the common cold or flu. It’s about empowering you to take control of your health, to understand the interconnectedness of your body’s systems, and to make informed decisions that support your overall wellbeing. So, if you’re tired of feeling helpless every flu season, read on. This could be the start of a healthier, more resilient you.

To get the full scoop of the episode watch the video here:

Boost Your Immunity Holistically | Cold & Flu Season Survival Guide

Why is it Important to Boost Immunity Holistically?

Holistic health is about treating the whole person – body, mind, and spirit. It’s about understanding that all these elements work together and need to be in balance for optimal health. When it comes to immunity, a holistic approach is not only beneficial but essential.

Our immune system is not a single entity but a complex network of cells, tissues, and organs that work together to defend the body against harmful invaders. Therefore, it requires a comprehensive, multi-faceted approach to keep it functioning at its best.

Ways to Boost Immunity During Cold and Flu Season

The Power of Sleep in Immunity

sleep to boost immunity for the cold and flu season

Our immune system is most active during sleep. Our white blood cells, the soldiers of our immune system, are on high alert during our slumber, fighting off harmful bacteria and viruses. Therefore, a good night’s sleep is crucial for maintaining a strong immune system.

Consistency in sleep patterns is key. The body needs cues, such as darkness, to prepare for rest and repair. Establishing a consistent nighttime routine, including writing down to-do lists to clear the mind and reducing exposure to white and blue lights, can help prepare the body for sleep.

Stress Management for Immune Health

stress management to improve immunity

Stress affects our ability to sleep and can suppress our immune system. It’s important to manage stress throughout the day rather than trying to reduce it all at once at the end of the day. Regular exercise, ideally for at least 30 minutes a day, can help manage stress.

High-intensity exercise at night can interfere with sleep. Instead, consider low-intensity exercises such as yoga, tai chi, walking, or non-intense swimming.

Mindfulness throughout the day can also help manage stress. Activities such as connecting with nature, breathing exercises, yoga, tai chi, or martial arts can help you become present and grounded when feeling overwhelmed or emotional.

The Role of Exercise in Immunity

exercise to boost immunity

Exercise increases the surveillance of natural killer cells, a part of our immune system that detects and destroys abnormal or potentially cancerous cells. Balance periods of activity with periods of relaxation and stillness, as overachieving can be detrimental to health.

Nutrition and Supplementation for Immune Health

lady holding a bottle of supplements with healthy fruits to boost immuniyt

Protein forms the backbone of our immunoglobulins, so it’s important to consume adequate protein throughout the day. Good sources of protein include lean meats, whole grains, nuts, seeds, and legumes.

Vitamin C, found in fruits like oranges, lemons, and apples, as well as kale and broccoli, is crucial for immune health. If you’re not getting enough vitamin C through your diet, consider supplementing with 500-1500 milligrams per day, depending on your immune strength.

Vitamin D, which can be obtained from dairy foods, oily fish, and sunlight, is also crucial for immune health. If these sources are not sufficient, consider supplementing with 1000-2000 IUs per day.

Zinc, found in nuts, seeds, whole grains, legumes, and meat, is another important nutrient for immune health. If necessary, consider supplementing with 15-25 milligrams per day.


Boosting your immunity requires a holistic approach that includes sleep, stress management, diet, exercise, and supplementation. Remember, it’s always best to get these nutrients from food where possible, and to supplement where necessary.

Achieve Your Health Goals with me&my wellness

At me&my wellness, we understand that everyone’s health journey is unique, and the best approach to wellness is one that’s tailored to your individual needs. Our holistic health coaching can guide you on your path to optimal health, whether you’re looking to boost your immunity, manage stress, improve your diet, or achieve other health and wellness goals.

Don’t let the cold and flu season catch you off guard. Take a proactive approach to your health by booking a consultation with us. Together, we can create a personalised plan that will help you stay strong and resilient all year round. Book a Consultation with us today and start your journey to a healthier, more resilient you.